DLUX Coaching

The ACL Rehab week 28!

Taking you through the routine at the moment 7 months post Operation.

Big improvements all round.

Bulgarian split squats (glute and quad)
Single Leg press (quads)
Single Leg extension (quads)
Single Leg curl (hamstring)
Tib raises (shins)

One clip from my upper body pull session.

The exercise performed in the clip is a rear Delt row, in my Pull Sessions I purposely target my rear delts as one of the muscle groups.

How I hit them while doing a Row?

I position the chest support higher up on my body so that when I flare my arms, they are 90° to the floor meaning when I pull my arms back towards my body I will be targeting my upper back upper traps and my rear delts.

I am currently upping my volume due to now being in a calorie surplus again, meaning my body can handle more weight and also more sets, now that I have more energy.

When I was in a calorie deficit, I had to reduce the number of sets I was doing to ensure that I gave my all each set and that I could recover.

If not knowing how many sets/reps to be doing per exercise per session sounds like you and you are interested in being coached by myself drop me a DM saying interested and I will be happy to help.